WCC VCE PE: Training Principles

Tim Hodge
Flashcards by Tim Hodge, updated 8 months ago
Tim Hodge
Created by Tim Hodge over 6 years ago
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These flashcards test your knowledge of the training principle and their correct application

Resource summary

Question Answer
Training Principles Specificity Intensity Time Progression Frequency Maintenance Variety Diminishing returns Detraining Type Individuality Overtraining
Specicifity Training needs to be specific to the activity you are training for. The Fitness components, Energy Systems, Muscle groups & Movement Patterns.
Intensity Intensity will depend on what energy system you are focusing on. AEROBIC ZONE: 70-85% max HR ANAEROBIC ZONE: 85-100% max HR Can be measured by METS, Borgs RPE, %maxHR, talk test
Time Can mean 2 things 1) How long a session lasts (at least 30mins for aerobic activities) 2) How long a training program goes for (12 weeks to see improvement in aerobic capacity)
Progression Progression should be applied when adaptations have occurred in the athletes body. GUIDELINES only change one factor at a time Intensity change by max 2% Duration (work or rest), Load (sets/reps/weight) by max 10%
Frequency To Improve: minimum of 3 sessions per week To Maintain: minimum of 2 sessions per week
Diminishing Returns The closer an athlete gets to the genetic potential, the harder/slower it will be for them to improve
Maintenance To maintain ones current fitness levels, you must train at least 2 times per week
Variety Incorporating variety into a training program will aid in the motivation of the athlete. Can be done by changing the type of activity (running>cycling), Location (treadmill>park) or who you train with.
Detraining Training effects are reversible. If exercise is reduced in intensity or stopped completely (due to lack of motivation or injury) then you lose the benefit of it.
Type Type is the training method, exercises or activity being undertaken
Individuality Tailoring a program to the needs of the individual. Factors to consider include fitness levels, preparedness, genetic predisposition.
Overtraining Overtraining occurs from insufficient recovery time Other factors to include: • appropriate training volume • appropriate frequency, duration and/or intensity of training • adequate nutrition and hydration effective monitoring of physiological, psychological and sociological aspects
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